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WOD 4/25/13

April 24, 2013 by  
Filed under Workouts

“Ups and Downs” 800m Run or Row 4 TTB/4 Box Jumps 8 TTB/8 Box Jumps 12 TTB/12 Box Jumps 16 TTB/16 Box Jumps 400m Run or Row 16 TTB/16 Box Jumps 12 TTB/12 Box Jumps 8 TTB/8 Box Jumps 4 TTB/4 Box Jumps 800m Run or Row

WOD 4/18/13

April 17, 2013 by  
Filed under Workouts

3 Rounds: 800m Run or Row 20x Burpee Box Jump 20x Skaters

WOD 4/10/13

April 9, 2013 by  
Filed under Workouts

Part 1:  Deadlift 5,4,3,2,1 Part 2:  2 Rounds- 600m Run or Row 12x Bodyweight Deadlift 21x Box Jump 12x HSPU

WOD 4/4/13

April 3, 2013 by  
Filed under Workouts

50x KBS 40x Overhead Walking Lunges 30x Box Jumps 20x Pull ups 800m Run or Row 20x Pull ups 30x Box Jumps 40x Overhead Walking Lunges 50x KBS

WOD 3/21/13

March 20, 2013 by  
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21-15-9 Medball Clean-Wallball TTB Box Jump

WOD 3/12/13

March 11, 2013 by  
Filed under Workouts

5 Rounds: 5x Shoulder Press 10x Barbell Lunge (on back) 200m 15x Box Jump

WOD 3/9/13

March 8, 2013 by  
Filed under Workouts

200m Run 21/15/9 Push Press, Box Jump 400m Run 9/15/21 Push Press, Box Jump 200m Run

WOD 2/28/13

February 27, 2013 by  
Filed under Workouts

5x Deadlift/15x Box jump 4x Deadlift/12x Box Jump 3x Deadlift/9x Box Jump 2x Deadlift/6x Box Jump 1x Deadlift/3x Box Jump REST 2 MINUTES 10x HSPU 2x Shuttle Run 8x HSPU 4x Shuttle Run 6x HSPU 6x Shuttle Run 4x HSPU 8x Shuttle Run 2x HSPU

WOD 2/21/13

February 20, 2013 by  
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Part 1: 18,15,12,9,6,3 Push Press, Box Jump Rest 2 minutes Part 2: 10,9,8…1 KBS, Burpee

WOD 2/14/13

February 13, 2013 by  
Filed under Workouts

“MIxed Signals” Part 1 (in teams of 2): 140 Wallballs One partner does max rep wall balls, while partner 2 runs 200m. Then switch. Continue until completing 140 reps. Rest 3 Minutes Part 2 (solo) 4 rounds- 14 TTB 14 Box Jumps Driveway Sprint

WOD 2/5/13

February 4, 2013 by  
Filed under Workouts

10 Rounds: 3x Push Press 10x Box Jump

WOD 1/19/13

January 18, 2013 by  
Filed under Workouts

400m Run 4x[7 HSPU, 14 Box Jump] 800m Run 4x [7 HSPU, 14 Box Jump] 400m Run

WOD 1/10/13

January 9, 2013 by  
Filed under Workouts

Deadlift 5×5 (at 80%) Then:   10 HSPU/20 Box Jumps 9 HSPU/18 Box Jumps 8 HSPU/16 Box Jumps continue until 1 HSPU/2 Box Jumps

WOD 1/2/13

January 1, 2013 by  
Filed under Workouts

3 Rounds: Block Loop 3x[7 dips, 11 HSPU, 15 Box Jumps]

WOD 12/17/12

December 16, 2012 by  
Filed under Workouts

Power Snatch OTM- 8 minutes Then:  AMRAP 12 Minutes: 15x OHS (95/65) 15 Push Ups 15 Box Jumps

WOD 12/11/12

December 10, 2012 by  
Filed under Workouts

1 Mile Run or Row 25 Pull ups/ 25 Box Jumps 800m Run or Row 20 Pull ups/ 20 Box jumps 600m Run or Row 15 Pull ups/ 15 Box Jumps 400m Run or Row 10 Pull ups/ 10 Box Jumps

WOD 12/3/12

December 2, 2012 by  
Filed under Workouts

1000m Row or 800m Run 25 Wallballs 25 Box Jumps 50 Double Unders 15 Wallballs 15 Box Jumps 30 Double Unders 5 Wallballs 5 Box Jumps 10 Double Unders 15 Wallballs 15 Box Jumps 30 Double Unders 25 Wallballs 25 Box Jumps 50 Double Unders 1000m Row or 800m Run

WOD 12/1/12

November 30, 2012 by  
Filed under Workouts

5 Rounds: 8 KBS 8 Dips 8 Box Jumps 800m run 5 Rounds: 8 KBS 8 Dips 8 Box Jumps

WOD 11/19/12

November 18, 2012 by  
Filed under Workouts

Block Loop 7 Rounds of: 7 Push Press 7 TTB or GHD 7 Box Jumps Block Loop

WOD 11/13/12

November 12, 2012 by  
Filed under Workouts

3 Sets of 5 xDeadlift then:  3  Rounds: 200m 10x Handstand Push up 30 Box Jumps

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